Naturally Delicious Peanut Butter Energy Bites

Energy bites can be a convenient snack, but packaged snack or energy bars can be highly processed. These energy bites are all natural and simple to make. Keep them in the freezer and take one out when you need a quick boost of energy. 

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They’re sources of whole grains and fiber, but they’re calorie-dense, so keep portion sizes in mind. For a more filling snack, have a peanut butter energy bite with an apple, a handful of carrots, or a hard-boiled egg.

Variations

• For added sweetness, add ½ cup of raisins, dried cherries, or chopped dates.
• Sugar, brown sugar, maple syrup, or agave syrup can substitute for honey. 
• For an added protein boost, add ¼ cup of protein powder.
• For flavor and texture, add 2 tablespoons of unsweetened shredded coconut.
• Swap out the chia and flax seeds for pumpkin or sunflower seeds.
• Try unsalted almond butter or sunflower seed butter instead of peanut butter for a different flavor.
• To reduce sodium, use unsalted peanut butter.
• Roll them in unsweetened cocoa powder before freezing for a low-calorie chocolate flavor. 

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Recipe for Peanut Butter Energy Bites

Makes 14 servings (serving size: 2 one-inch balls)

Ingredients:

• 1 cup of rolled oats  
• ½ cup of creamy or crunchy peanut butter
• 1 tablespoon of honey  
• 1 tablespoon of chia seeds
• 1 tablespoon of ground flax seeds
• 1 teaspoon of vanilla extract 
• 1 teaspoon of cinnamon 
• 2 tablespoons of unsweetened applesauce 

Instructions:

1. In a large mixing bowl, combine the rolled oats, chia seeds, flax seeds, and cinnamon. Mix well.
2. Add the peanut butter, honey, vanilla extract, and unsweetened applesauce to the bowl. Mix the ingredients until thoroughly combined, and it forms a sticky dough.
3. Place the bowl in the refrigerator for about 20-30 minutes. This will make the mixture easier to handle.
4. Once chilled, use a spoon to scoop out portions and roll them into bite-sized balls (about 1 inch in diameter).
5. Place the energy bites in an airtight container. Store in the refrigerator for up to 1 week or freeze for up to 3 months.

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Nutrition information: 180 calories; 11 grams of fat; 2 grams of saturated fat; 0 mg of cholesterol; 2 mg of sodium; 16 grams of carbohydrates; 4 grams of sugar; 3 grams of fiber; 5 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES